The third group, doing the high-intensity intervals, were instructed to walk slowly for three minutes, then walk quickly at a hard effort for three minutes, and repeat five or more times for four or more days per week. The researchers discovered that this group experienced noticeable improvements in strength, endurance, and decreased blood pressure, more so than the moderate-intensity continuous walking group. This workout is what’s now become known as “Japanese walking.”
The researchers concluded that those participants had protected against age-associated declines in physical fitness. Even those who weren’t able to maintain the workout for the full 10 years had those improvements partially preserved.
For the higher-intensity intervals, your heart rate should be elevated to the point where you’re just starting to feel out of breath, but not at your maximum effort. The researchers consider this 70% of your max effort capability.
Meanwhile, the lower-intensity walking should be an easy effort, where talking is still comfortable.
Alternate walking at each intensity for three minutes until you reach 30 minutes. Incorporate this workout in your routine four times per week.
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